Dealing with Menopausal Anxiety
Anxiety is a natural emotion that we all experience, but sometimes it can escalate and develop into a mental health issue. Various factors, such as work stress, relationships, financial worries, or major life changes like divorce, can contribute to feelings of anxiety. It is a prevalent mental health problem, with a survey by the Mental Health Foundation in the UK revealing that 22% of adults had experienced moderate to severe levels of anxiety in the previous year, and recent studies indicate a rise in anxiety levels. Additionally, the survey found that women were over 50% more likely to experience anxiety compared to men.
Why is Anxiety Worse in Menopause?
During the transition to menopause, women may go through a period of feeling unlike themselves, experiencing increased anxiety, low mood, and occasional difficulty in coping. The fluctuating levels of hormones like oestrogen and progesterone affect neurotransmitters like serotonin and GABA, which are linked to feelings of happiness and calmness. The prevalence of anxiety during menopause, which can manifest as tension or tearfulness, varies based on factors such as age, ethnicity, lifestyle, and the severity of other menopausal symptoms. Looking at various studies, it is estimated that around 50% of menopausal women experience anxiety. If you are going through this, it's important to know that you are not alone in your experience.
How can you Manage Anxiety?
Managing anxiety involves shifting your body from a stress response to a relaxed state. Here are some effective strategies to support your well-being:
Move and get outside: Regular exercise, especially outdoors, has been shown to improve mood and reduce anxiety symptoms. Aim for at least 30 minutes of physical activity daily. The benefits of exercise are further enhanced when combined with the natural light and fresh air of the outdoors.
Get a good night's sleep: Prioritise quality sleep as poor sleep can worsen anxiety. Establish a bedtime routine that promotes relaxation, create a comfortable sleep environment, and consider implementing relaxation techniques or mindfulness exercises before bed. Quality sleep is essential for managing anxiety effectively.
Avoid stimulants: Be mindful of consuming substances like caffeine, alcohol, and sugar, as they can increase anxiety and disrupt sleep. These stimulants can heighten feelings of restlessness and exacerbate anxiety symptoms. Opt for healthier alternatives or reduce your intake to support better mental well-being.
Talk to someone: Consider reaching out to a trusted friend or seeking professional help, such as cognitive behavioral therapy (CBT), which can help identify and change negative thought patterns and behaviors. Talking about your anxiety can provide relief, support, and guidance in finding effective coping strategies. CBT is a proven therapeutic approach for managing anxiety.
Practice mindfulness: Engage in activities that bring you into the present moment, such as meditation, breathwork, yoga, or even gardening, to promote a sense of calm. Mindfulness-based practices can help reduce anxiety by grounding you in the present and teaching you to observe your thoughts and emotions without judgment.
Self-care practices: Self-care plays a huge role in managing anxiety. Prioritise self-care activities such as taking breaks, practicing self-compassion, setting boundaries, engaging in activities that bring joy and relaxation, and nurturing social connections.
Coping strategies: There are specific coping mechanisms that can help manage anxiety, such as deep breathing exercises, journaling, engaging in hobbies or creative outlets, practicing relaxation techniques like progressive muscle relaxation, or seeking support from support groups or online communities.
Identifying triggers: Identifying personal triggers that contribute to anxiety, such as specific situations, environments, or thought patterns, will help develop awareness so that strategies can be put into place to manage or avoid them when possible.
Support systems: Building a strong support system, whether it's through family, friends, or support groups. Having open communication, seeking emotional support, and connecting with others who may be going through similar experiences can be extremely helpful. You may wish to explore my Reset & Thrive Community
Natural remedies and supplements: Some supplements are known to have potential benefits for anxiety, such as herbal teas (e.g., chamomile or lavender), aromatherapy, certain supplements like omega-3 fatty acids or herbal supplements. Speak to your practitioner to find the right supplements for you. Note that it's important to consult with a healthcare professional before incorporating any new supplements or remedies into your routine.
If these strategies don't provide sufficient relief, consult your health care practitioner to see how they can help support you.
Seeking professional guidance from a practitioner who understands the impact of hormonal changes during perimenopause and menopause is important. During the natural menopause transition it is common to experience increased anxiety, overthinking, low mood, and imbalanced cortisol levels. By consulting with a knowledgeable practitioner, you can receive personalised and targeted support. They can guide you through exploring personalised testing options, making necessary diet and lifestyle changes, and recommending suitable supplements and interventions to promote optimal mental health during this stage of life. Their expertise will help you find a clear path towards feeling your best and addressing the unique challenges associated with menopause.
